NEW MOVEMENTS: Med Ball Squat Clean Wall Ball Shuttle Sprint

CHALK TALK: Cycle of fitness... Workout (stress) = Breakdown Recovery = Adaptation (fitness) DOMs - Muscle soreness as a guide Too much = Very sore Too little = Not sore

Warm-up

8 Min E2MOTM
10 See Saw Steps
10 Plank Shoulder Tap and Reach
5 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Fun

Death By...
Shuttle Run Relay

Anytime you are not running you are holding the plank posiition

At 3, 2, 1, Go..

A1: completes 1 lap
A2: completes 1 lap
At 1:00 Mark
A1: completes 2 laps
A2: completes 2 laps
At 2:00 Mark
A1: completes 3 laps
A2: completes 3 laps

EMOTM thereafter
increase lap by 1 more

NOTE: Plank hold will get harder towards the end. Have people scale to a knee plank or skip altogether if they want. Use a relay format where returning runner slaps hand of next runner. Keep length of sprint fairly short (20') so challenge lasts more than 5 rounds.

Workout

21- 15 - 9 - 9 - 15 - 21

A1: does MBSC first 21 - 15 - 9
A2: does WB first 21 - 15 - 9
Switch Movement
A1: does WB 9 - 15 - 21
A2: does MBSC 9 - 15 - 21

15 Min Time Cap

NOTE: Order goes like this... Athlete 1 does 21 MBSC, then Athlete 2 Does 21 WB, then Athlete 1 does 15 MBSC, then athlete 2 does 15 WB...etc.